Debunking Diet Myths - Nutrition and Healthy Ageing
The role of nutrition in maintaining health and vitality evolves at each stage of life. Yet, with so much conflicting information and misconceptions around diet and what our bodies need as we go through varying stages of life, this can often cause confusion and missed opportunities for better health outcomes.
As the conveners for expert-led guidance and support in making healthy and sustainable choices, we asked Stephanie Moore, gut health expert, celebrity nutritionist and programme lead on Goodwood’s Gut Health Programme and Active Longevity Retreats, to share how our dietary needs change over time and the science-backed steps we can take to support healthy ageing.
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Misconceptions About Diet and Ageing
It can feel like information overload when it comes to finding out the best foods to eat as your body goes through key stages of life and a common misconception is that nutrition becomes less important as we age. According to Stephanie, this couldn’t be further from the truth. “People think it matters less, but I think it matters just as much, if not more,” she explains. “When we get older, our ability to absorb nutrients reduces, particularly our ability to synthesise protein. Protein is essential for more than just muscle and bone—it’s vital for overall health and regeneration.”
Another myth is that appetite naturally wanes, making it acceptable to prioritise convenience over quality. Stephanie emphasises, “Even if one’s appetite is reducing, the quality of food has to be real wholesome food. We have to chew slowly and mindfully to help extract nutrients, and probably focus more on protein because we absorb it less well.”
Nutrition Through Life Stages
While nutritional needs differ at various life stages, one principle remains constant: the importance of real, nutrient-dense food. Here’s an overview of key considerations across different ages:
Babies and Infants
The first few years of life are crucial for growth and development, making nutrition a key factor in setting the foundation for lifelong health. From birth, a balance of nutrients, antibodies and enzymes is needed to support immunity and development.
Once weaned, early exposure to a variety of whole foods can help shape lifelong preferences for healthy eating and building a foundation of nutritional support.
Watch 2024’s Goodwood Health Summit presented by Randox Health, which focussed on the Baby Microbiome & The First Five Years.
Children and Teenagers
This stage is marked by rapid growth and cognitive development, making a balanced diet rich in proteins, fruits, vegetables and whole grains essential for a strong immune system and the ability to process natural toxins and stresses. Avoiding reliance on ultra-processed snacks and sugary drinks can prevent habits that lead to nutrient deficiencies and a poor gut microbiome.
Young Adults
With busy education and social schedules and increasing independence, it’s easy to fall into patterns of convenience eating. Building habits that sustain energy and focus, such as learning to cook using fresh ingredients, meal prepping and prioritising vegetables and lean proteins, lays the foundation for long-term health.
30s–40s
During this phase of life where there may be an increase in responsibilities, stress management and gut health should also become priorities, as they impact overall wellbeing and disease prevention. Evolving nutritional needs are crucial for maintaining energy, preventing long-term health issues and supporting healthy ageing. This is the time to be making choices that support later years through vitamins and minerals, such as vitamin D, collagen, magnesium and Omega oil.
40s–60s
In your 40s-60s, your body begins to undergo more noticeable changes due to hormonal shifts, natural ageing and a potential slowing metabolism. Meeting these evolving nutritional needs is vital for maintaining energy, protecting against chronic conditions, and ageing healthily. As well ad supporting through nutrition, maintaining bone density, muscle mass and cardiovascular health through diet and regular exercise becomes increasingly important.
60+ Years
In your 60s and beyond, nutrition becomes a cornerstone for maintaining energy, preserving independence and supporting healthy ageing. This life stage brings unique challenges, such as reduced appetite, changes in digestion and increased risk of nutrient deficiencies. Eating slowly, chewing thoroughly and choosing unprocessed, nutrient-rich foods can help. “Challenge creates strength and vitality,” Stephanie says. “We’ve got to nourish all the time, not dumb it down because you think your growth is done or your brain is done.”
Tips for Diet, Nutrition for Ageing Well
To thrive at any age, consider these dietary and nutrition tips:
Prioritise Protein
Research shows older adults need more protein to maintain muscle mass and strength. Include lean meats, fish, eggs, legumes and nuts in your meals.
Support Gut Health
A high-fibre diet, with plenty of vegetables, whole grains and ferments promotes a healthy gut microbiome, which plays a key role in immunity and mental health.
Choose Nutrient-Dense Foods
Avoid ultra-processed options and focus on whole, unprocessed foods and simple ingredients rich in vitamins, minerals and antioxidants.
Support with Nature’s Medicine
Learn about the powerful herbs, plants and minerals that will support your needs, from Ashwagandha to Zinc, nature has everything you need to sustain your vitality.
Stay Hydrated
Dehydration is a common issue in older adults. Regularly drinking water and including hydrating foods like cucumbers and melons—choosing those not too high in sugar content--can make a big difference.
Challenge Your Body
Stephanie’s advice is clear: “We have to keep challenging our body. Challenge creates strength and vitality.” Physical activity paired with a balanced diet fosters resilience and energy.
Understand Your Individual Needs
Every body is different, every need is unique. Understanding how to support your body’s functions and needs through testing and tailored support makes every choice you make an easier one.
Nutrition is a lifelong journey, not a one-size-fits-all solution. From infancy to older adulthood, our choices around food profoundly impact our health, vitality and quality of life.
As Stephanie Moore reminds us, “We are renewing all the time. We’ve got to nourish all the time.” By focusing on real, wholesome foods and adjusting to our body’s evolving needs, we can embrace every stage of life with strength, support and vitality.
Maximising Your Healthy Years
Goodwood’s Active Longevity Retreat offers a unique opportunity to dive deeper into the science and practice of healthy ageing. Experts such as Stephanie Moore, alongside a host of expert-led practitioners, support your health journey – mind and body. This immersive experience provides invaluable insights into nutrition and how to optimise their diet and lifestyle to maximise vitality and longevity.
A pre-arrival blood test designed in partnership with Randox Health can tailor your approach. The Goodwood Health Panel contains 31 markers linked to key health areas, such as liver and kidney function, nutrition, metabolic status, and inflammation.
With a focus on sustainable, real food and personalised guidance, the retreat empowers you to take charge of your health and wellbeing. Whether you’re looking to build better habits, overcome misconceptions, or simply feel your best, the Goodwood Active Longevity Retreat is designed to help you thrive.
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